Fitness

A.  Clean Progressions

B.  4 Rounds AFAP

10 x STO @ 65lb/45lb

30 x Double-unders (2:1) Singles : Doubles

10 x Power Cleans @ 65lb/45lb

30 x Double-unders

10 x Push-ups

30 x Double-unders

20 Min Cap 

Performance

A.  TNG Cleans – 5 x 3

B.  4 Rounds

10 x STO @ 95lb/65lb 

30 x Double-unders 

15 x Power Cleans @ 95lb/65lb 

30 x Double-unders 

20 x Push-ups 

30 x Double-unders 

20 Min Cap 

Sport 

Level 2 

A.  3 Sets NFT 

5 x Scaled Bar Muscle-ups 

10 x Alternating Pistols 

Level 1 

A.  3 Sets NFT 

5 x Bar Muscle-ups 

10 x Alternating Pistols 

B.  4 Rounds AFAP 

10 x STO @ 135lb/95lb 

30 x Double-unders 

5 x Squat Cleans @ 225lb/125lb 

30 x Double-unders 

15 x Ring dips 

30 x Double-unders 

1 x Bar Only 

20 Min Cap 

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